Whitney-Skiff-Canal Trail Loop
Total miles: 4.00
Total time: 44:42
Mid afternoon run, 32F, clear and windy.
Base run, continuous. (4.83M ~9:15 pace)
Wed, Jan 07, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 1:00:41
Mid afternoon run, 23F, partly cloudy, light wind, light snow on path.
Base run, continuous.
Out: 29:49
Turnaround: 0:52 walk/water
Back: 29:59
Thu, Jan 08, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
East Rock Hill Loop
Total miles: 7.00
Total time: 66:16
Mid afternoon run, 20F, sunny and light wind.
Base run, continuous, including a long hill up to East Rock.
Avg page: 9:16 based on 7.14 miles.
Sat, Jan 10, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 62:36
Mid afternoon run, 21F, sunny and light wind.
Base run, continuous and picked up pace on return leg. (~8:59 pace)
Mon, Jan 12, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 66:39
Mid afternoon run, 35F and light rain.
Long slow run, continuous.
(~9:25 pace, discounting about 1:00 for stop at
post office and a few traffic lights).
Wed, Jan 14, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Whitney Chapel Loop
Total miles: 8.00
Total time: 1:17:39
Mid afternoon run, 27F, sunny, light wind.
Long slow run, continuous. (~9:25 pace, 8.23 miles)
8.2 miles / 13.1966208 km
Created 01.14.15 by marcaudet
Fri, Jan 16, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 62:32
Mid afternoon run, 36F, sunny and moderate wind.
Base run, continuous and picked up pace on return leg. (~8:58 pace)
Sat, Jan 17, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:30
Early afternoon run, 28F, sunny and calm.
Easy run, continuous.
Out: 18:37
Back: 17:53 with fast segment, 1M at 7:57
Mon, Jan 19, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:20
Mid afternoon run, 41F, partly cloudy, calm. Base run.
Out: 27:00, 1M warm-up, 9 x 1:00 fast - 1:00 recovery.
Turnaround: 1:00 walk/water
Back: 28:20 continuous.
Tue, Jan 20, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Edgerton Park Loop
Total mile: 4.00
Total time: 35:44
Mid afternoon run, 36F, partly cloudy.
Easy run, continous, slight pick-up on return leg.
Wed, Jan 21, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 34:45
Late afternoon run, 34F, partly cloudy and calm.
Base run, continuous.
Out: 17:46
Back: 16:59 with fast segment, 1M at 7:45
Fri, Jan 23, 2015
Slow miles
Fast miles
Total Distance
6.00
4.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:34:14
Early afternoon run, 35F, sunny & light wind.
Out: 47:41 (~9:09 avg pace)
Turnaround: 1:14 walk/gel/water
Back: 45:19 (~8:42 avg pace)
with progressive miles: 8:41, 8:39, 8:25, 8:00
Sun, Jan 25, 2015
Race:
Winter Wonderland 5M Milford (5 Miles) 00:41:12, Place overall: 171, Place in age division: 28
Slow miles
Fast miles
Total Distance
1.00
5.00
6.00
Winter Wonderland 5M Milford
(1 wu) 6.00 41:12
Mid morning race, low 30's, overcast.
Splits:
1) 8:00
2) 8:03
3) 8:22
4) 8:19
5) 8:28
I started from the middle of the pack, kept a steady pace,
some hills on the course.
I was hoping to keep a 8:00 pace but I slowed down a bit after two miles
and did not have enough strength to pick up the pace in the later part of
the race.
I ran this race back 2010 in 38:59, so adjusted for age, about the same performance.
However, it is hard to power a 5M race on 20 miles a week, more work to be done in
the months ahead, but it is still early in the season.
The race was very competitive, I came in 28th in my age group. The winner in my age group
ran a 5:32 pace, so he was in a league of his own.
Wed, Jan 28, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 60:10
Mid afternoon run, 27F, partly cloudy. Base run, continous,
9:14 pace based on map route, ~6.28 miles.
Thu, Jan 29, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 56:38
Mid afternoon run, 28F, overcast.
Base run, continous, 8:50 pace based on map route, ~6.28 miles,
~ 1:00 stoppage at lights.
Sun, Feb 01, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:20:35
Mid afternoon run, 32F, partly cloudy. Long run, continuous.
~9:27 pace discounting about 1:00 delays at lights, ~8.41 miles.
Tue, Feb 03, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 60:46
Mid afternoon run, 27F, partly cloudy.
Base run, continuous,
~9:39 pace based on map route, ~6.28 miles.
6.2 miles / 9.9779328 km
Created 02.06.15 by marcaudet
Thu, Feb 05, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop
Total miles: 6.00
Total time: 60:07
Mid afternoon run, 25F, partly cloudy & some wind.
Base run, continous, ~9:14 pace based on map route, ~6.28 miles,
~ 2:00 stoppage at lights.
Fri, Feb 06, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 58:17
Mid afternoon run, 21F, sunny & light wind.
Base run, continous, ~9:12 pace based on map route, ~6.28 miles,
~ 1:00 stoppage at lights.
Sun, Feb 08, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Treadwell-Trail-Dixwell-Whitney Loop
Total miles: 6.00
Total time: 1:20
Mid day run, 33F, overcast and calm.
Slow run partly on snow trail with poor footing (Yak-Traks),
Pace:
~13:00 (3M in 40:00) on trail section, adjusted Yak-Traks often,
~10:50 (3.7M in 40:00) on road with a few lights and traffic.
Tue, Feb 10, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:21:33
Mid afternoon run, 33F, sunny.
Long run, continuous. ~9:20 pace discounting about 3:00 delays
at lights and traffic, ~8.41 miles.
Ran on the streets, pretty good footing. Had to be careful of cars
(streets are a bit narrow) and intersections (hit many red lights).
I picked up the pace on the good sections when I had a chance.
Concentrating on getting some miles in.
Wed, Feb 11, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 55:51
Mid afternoon run, 27F, sunny & mild.
Base run, continous, ~8:53 pace based on map route, ~6.28 miles,
good footing.
Felt stronger today, best time on this course over the past three weeks.
Tue, Feb 17, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 62:15
Mid afternoon run, 22F, sunny & mild.
Base run, continuous, ~9:44 pace based on
map route with ~1:00 delay at lights, ~6.28 miles, good footing.
Mon, Feb 23, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Leeder Hill-Prospect-Whitney Loop V3
Total miles: 7.00
Total time: 1:13:04
Noon run, 22F, sunny & light wind.
Slow run, continuous, some ice on the road,
poor footing. ~9:54 pace based on map route, ~7.4 miles.
4.8 miles / 7.7248512 km
Created 02.25.15 by marcaudet
Fri, Feb 27, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2
Total miles: 6.00
Total time: 56:56
Early afternoon run, sunny, 25F.
Base run, continous, road and footing improving.
~8:53 pace discounting about 1:00 at lights and traffic, ~6.28 miles.
Sat, Feb 28, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2.1
Total miles: 6.00
Total time: 62:23
Early afternoon run, sunny, 26F.
Easy run, continuous.
~9:41 pace discounting about 1:00 at lights and traffic, ~6.33 miles.
6.3 miles / 10.1388672 km
Created 02.28.15 by marcaudet
Tue, Mar 03, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2.2
Total miles: 6.00
Total time: 59:35
Mid afternoon run, overcast, 28F.
Base run, continuous. ~9:20 pace discounting
about 1:00 at lights and traffic, ~6.26 miles.
Wed, Mar 04, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2.2
Total miles: 6.00
Total time: 63:19
Mid afternoon run, overcast, 42F.
Base run, continous. Slower run due to traffic,
lights and numerous puddles, ~6.26 miles.
Sat, Mar 07, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Leeder Hill-Prospect-State-Whitney Loop + 2 wd
Total miles: 10.00
Total time: 1:24:08
Early afternoon run, 32F, sunny & light wind.
Long, slow run, continuous. ~9:38 pace discounting
about 3:00 delays at lights, ~8.41 miles.
Added 2 easy miles at the end with Patrick
who happened to be in the neighborhood.
Mon, Mar 09, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:22:16
Mid afternoon run, 48F, sunny.
Long run, continuous. ~9:18 pace discounting
about 4:00 delays at lights and traffic, ~8.41 miles.
Wed, Mar 11, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Leeder Hill-Prospect-Whitney Loop V2.2
Total miles: 6.00
Total time: 57:31
Mid afternoon run, 54F, sunny.
Long run, continuous. ~8:49 pace discounting
about 2:00 delays at lights and traffic, ~6.26 miles.
Thu, Mar 12, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Local run around Whitneyville
Total miles: 4.00
Total time: 40:18
Early afternoon run, 38F and sunny.
Shorter base run, continuous, timed 40:00 run, ~9:30 pace.
Sun, Mar 15, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Leeder Hill-Prospect-Whitney Loop 10M V1.0
Total miles: 10.00
Total time: 1:36:28
Mid afternoon run, 43F and sunny, some wind.
Long run, continuous. ~9:14 pace discount
about 1:00 delays at lights, ~10.32 miles.
Mon, Mar 16, 2015
Slow miles
Fast miles
Total Distance
6.00
4.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:34:06
Mid afternoon run, 47F and sunny.
Out: 47:38, continuous, ~9:08 pace.
Turnaround: 1:09 water/gel/walk
Back: Progressive miles: 8:46, 8:28, 8:17, 8:04
Leeder Hill-Prospect-Whitney Loop V2.2
Total miles: 6.00
Total time: 60:27
Mid afternoon run, overcast, 46F.
Base run, continuous.
Clear roads, 0:30 due to lights, ~9:33 pace, ~6.26 miles.
Sun, Mar 29, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Edgerton Park Loop
Total miles: 4.00
Total time: 40:40
Mid afternoon run, 43F, sunny.
Short, easy run, continuous, ~2:00 delay
(chatted with Catherine in the park).
Tue, Mar 31, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:56
Mid-afternoon run, 43F, overcast and light rain.
Out: 18:06 with mile 2 ~ 8:27 pace, 0:37 walk/water break
Back: 17:10 with mile 4 ~ 8:03 pace, 0:23 walk/water break.
Wed, Apr 01, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
East Rock Hill Loop
Total miles: 7.00
Total time: 69:55
Mid afternoon run, 47F and sunny.
Long slow run, continuous, long hill section up &
down East Rock.
Avg page: 9:46 based on 7.14 miles.
Thu, Apr 02, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:20
Late afternoon run, 52F, partly cloudy and calm.
Out: 17:42 with mile 2 ~ 8:27 pace
Back: 17:38 with 1M @ 7:54.
Mon, Apr 06, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:24
Mid-afternoon run, 59F, sunny and calm.
Out: 18:24 steady, 0:23 walk break
Back: 17:37 with 1M at 8:18.
Wed, Apr 08, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:04
Late afternoon run, 46F, overcast.
Base run, continuous.
Out: 27:54
Back: 27:10
Fri, Apr 10, 2015
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:37:08
Mid afternoon run, 47F and sunny.
Out: 49:38, continuous, ~9:32 pace.
Turnaround: 0:58 water/gel/walk Back:
Progressive miles: 9:05, 8:57, 8:46, 8:22
Whitney-Chapel-State-Orange 8M Loop
Total miles: 8.00
Total time: 1:20:35
Mid afternoon run, 61F, sunny and calm.
Long slow run, continuous, ~8.48 miles,
~9:23 pace discounting 1:00 delays at lights,
Tue, Apr 14, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:59
Mid-afternoon run, 65F, overcast and calm.
Out: 18:50, 2 x 2:00 fast - 2:00 easy.
Back: 17:09 with 1M at 7:34.
Wed, Apr 15, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 52:53
Late afternoon run, 70F, sunny and calm.
Base run, continuous.
Out: 27:42, ~9:14 pace
Back: 25:11, ~8:24 pace
Fri, Apr 17, 2015
Slow miles
Fast miles
Total Distance
6.00
4.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:15
Mid afternoon run, 47F and sunny.
Out: 46:05, continuous, ~8:51 pace.
Turnaround: 1:30 water/gel/walk
Back: 45:40 with progressive miles: 8:33, 8:26, 8:22, 8:28
(eased up on last mile)
Sat, Apr 18, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 38:55
Mid afternoon run, 77F and sunny.
Easy, recovery run.
Out: 19:35 ~9:47 pace
Turnaround: 0:24
Back: 18:55, ~9:28 pace
Mon, Apr 20, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 34:04
Late afternoon run, 55F, light rain.
Out: 17:28 steady
Back: 16:36 with 1M at 7:55
Felt rested and fresh, at a sub 9:00 pace for a few miles.
Tue, Apr 21, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 57:28
Late afternoon run, 63F, sunny and calm.
Base run, continuous.
Out: 29:27, 0:27 walk/water,
Back: 27:33 with Fartlek 0.2M Fast/ 0.2M Slow -
1) 1:27/2:04
2) 1:23/2:09
3) 1:23/2:18
4) 1:23/2:18
5) 1:19/2:21
6) 1:25/finish
Wed, Apr 22, 2015
Slow miles
Fast miles
Total Distance
8.00
2.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:34:30
Mid afternoon run, 58F and overcast.
Out: 46:29, continuous, ~8:55 pace.
Turnaround: 1:57 water/gel/walk
Back: 46:04, progressive miles: 8:55, 8:54, 8:41, 8:23
(light rain during last mile)
Thu, Apr 23, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-East Rock-Waite Loop
Total miles: 6.00
Total time: 60:36
Mid afternoon run, 50F, sunny and light wind.
Base/easy run, continuous, ~9:20 pace based on 6.48 miles, 60 minute run.
Sat, Apr 25, 2015
Race:
Maren Sanchez 5K Milford (3.107 Miles) 00:23:45, Place overall: 40
5.3 miles / 8.5295232 km
Created 04.28.15 by marcaudet
Thu, Apr 30, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:25
Late afternoon run, 59F, sunny and calm.
Base run, continuous.
Out: 28:44
Back: 27:41 with Fartlek 0.2M Fast/0.2M Slow
1) 1:25/2:09
2) 1:20/2:12
3) 1:26/2:15
4) 1:21/2:14
5) 1:22/2:14
6) 1:23/finish
Fri, May 01, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 69:25
Mid afternoon run, 60F, sunny and calm.
Recovery run, continuous and steady, ~9:57 pace.
Sat, May 02, 2015
Race:
CHC Meriden Race for Mental Health 10K (6.214 Miles) 00:55:08, Place overall: 13
Slow miles
Fast miles
Total Distance
2.00
6.00
8.00
CHC Meriden Race for Mental Health 10K
(2 wu)
Total miles: 8.00
Total time: 55:08
Mid morning race, 53F, sunny and calm. 1.5M uphill section.
Splits:
1) 8:37
2) 9:30
3) 10:58
4) 8:09
5) 7:57
6) 8:15
This was a very challenging course with a 1.5M uphill section starting at the 1.5M point.
I think that the 2M warm-up was excessive, and on top of the 7 mile slow run yesterday,
I was not fresh for the effort required for this course (600 feet of climbing).
Overall, pleased with the effort and kept a smart pace.
Mon, May 04, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:12
Mid afternoon run, 70F, sunny, calm, warm.
Base run, continuous.
Out: 28:21
0:57 walk/water
Back: 26:53
Long slow run, recovery from 10K last Saturday.
First real warm day of the season.
Legs felt a bit heavy at the start, but I kept a steady pace
and took a short water break at the turn around (3M point).
Picked up the pace a bit on the return leg, ~8:58 pace.
Thu, May 07, 2015
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 61:28
Early evening run, 72F, sunny and calm.
Base run, continuous, picked up pace on return leg.
Pretty good time on this route, best time since November 20, 2014.
Fri, May 08, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Farmington Canal Trail: Treadwell to Valleyview
Total miles: 8.00
Total time: 1:17:04
Early afternoon run, 70F, sunny.
Out: 39:48 (~9:48 avg pace)
Back: 38:29 (~9:28 avg pace)
Long slow run, even though I am running a 5K tomorrow.
I decided that it was more important to get some miles in
than to have a fast race time. Need to build endurance at
this point.
Sat, May 09, 2015
Race:
CT Race In The Park 5K New Britain (3.107 Miles) 00:23:58, Place overall: 104, Place in age division: 6
Slow miles
Fast miles
Total Distance
6.00
3.00
9.00
CT Race In The Park 5K New Britain
Total miles: 9.00
Race time: 23:58
Mid morning race, overcast and cool 52F.
Slow warm-up, 30:00, ~3M, and warm-down, ~3M.
Splits:
1) 7:37
2) 7:48
3: 7:59
F) 23:58
Mostly flat course, started off at a good pace but slowed down as the race went on,
indicating that I need some endurance work.
However, did 3 miles for warm-up, and a fairly long run yesterday, so I was not
running on fresh legs. Under the circumstances, I would say the time was good.
Wed, May 13, 2015
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
Farmington Canal Trail: Treadwell to Shepherd
Total miles: 14.00
Total time: 2:11:41
Mid morning run, partly cloudy, 64F.
Long, slow run, continuous.
Out: 1:06:54
Back: 1:04:53
First long run of 10+ miles in several months, rebuilding endurance
towards a half-marathon later in the summer.
Fri, May 15, 2015
Slow miles
Fast miles
Total Distance
6.00
4.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:49
Early morning run, 48F and sunny.
Out: 49:13, continuous, ~9:27 pace.
Turnaround: 0:30 water/walk
Back: 44:06, progressive miles: 8:37, 8:24, 8:10, 7:38
Second long run of the week with solid progressive miles in
the return leg.
Sat, May 16, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:19
Mid afternoon run, 71F, sunny, hazy and humid.
Base run, continuous, good pace near 9:00/mile.
Out: 28:13
Back: 26:06
Mon, May 18, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:26
Late afternoon run, 60F, sunny.
Out: 17:12 steady
Back: 16:14 with 1M at 7:28
Felt energetic and rested.
Short but solid base run with a good fast mile to finish.
Tue, May 19, 2015
Slow miles
Fast miles
Total Distance
4.00
2.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 51:38
Late afternoon run, 71F, sunny.
Out: 26:31 steady
Back: 25:07 with 2 fast miles: 8:08 & 7:54
Solid base run with two faster miles on the return leg.
Thu, May 21, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:54
Late afternoon run, 58F, partly cloudy.
Out: 17:39 steady
Back: 16:15 with 1M at 7:26 Felt good.
Tue, May 26, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:17
Late afternoon run, 70F, sunny.
Out: 26:49 steady
Turnaround: 0:48 water/walk
Back: 27:40 steady
Long, slow base run, a bit hot so I kept the pace steady.
Wed, May 27, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Whitney-Chapel-State-Orange 8M Loop V1.1
Total miles: 8.00
Total time: 1:16:11
Evening run, 72F, partly cloudy.
Base run, continuous,
~8.36 miles based on Google maps,
~8:59 pace discounting 1:00 delays at lights.
Long slow run, building up endurance. Ran later than usual but
got the benefit of cooler evening temperatures.
Thu, May 28, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:34
Mid afternoon run, 78F, partly cloudy.
Out: 18:36 steady
Back: 17:58 with 1M at 8:13
Short base run and picked up the pace at mile 3.
Sat, May 30, 2015
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:36:24
Evening run, 70F and partly cloudy.
Out: 48:46, continuous, ~9:22 pace.
Turnaround: 1:27 gel/water/walk
Back: 46:10, ~8:52 pace, last mile at 8:07
Long slow run, good but easy pace going out.
Picked up the pace on the return leg and did the
last mile in 8:07.
Mon, Jun 01, 2015
Slow miles
Fast miles
Total Distance
12.00
2.00
14.00
Farmington Canal Trail: Treadwell to Shepherd
Total miles: 14.00
Total time: 2:09:23
Late morning run, 54F and overcast.
Out: 1:05:58, continuous, ~9:23 pace.
Back: 1:03:25, ~9:01 pace, progressive miles: 8:58, 8:49, 8:37, 7:59
Long slow run, with progressive miles on the return leg.
Thu, Jun 04, 2015
Slow miles
Fast miles
Total Distance
7.00
3.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:35:16
Mid morning run, 66F and partly cloudy.
Out: 48:13, continuous, ~9:15 pace.
Turnaround: 1:06 gel/water/walk
Back: 45:56, ~8:49 pace, with progressive miles:
8:44 (1.1M @ 9:37),
8:38 (0.9M @ 7:47),
8:40,
8:18
Second long run of the week, getting ready for a half-marathon
next weekend.
Fri, Jun 05, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-Trumbull Loop
Total miles: 6.00
Total time: 60:33
Evening run, 66F, sunny and dry.
Long, slow run, ~9:40 pace based on ~6.25 miles.
This was a recovery type run, took it very easy, racing on Sunday.
Sun, Jun 07, 2015
Race:
Amica Iron Horse Half Marathon, Simsbury, CT (13.109 Miles) 01:50:57, Place overall: 303, Place in age division: 14
Slow miles
Fast miles
Total Distance
0.00
13.00
13.00
Amica Iron Horse Half Marathon, Simsbury, CT
Splits:
1) 10:31 - The first mile marker seemed a bit off, ~9:21 pace for the first 2 miles
2) 8:20 - Started off near the back of the pack, so the crowds cost me some time.
3) 8:33
4) 8:26 - gel
5) 8:12
6) 8:15
7) 8:19
8) 8:12 - gel
9) 8:23
10) 8:18
11) 8:26
12) 8:16
13) 8:07
F) 0:43
Net time: 1:50:57
This was an early morning race with a 7:45 AM start time, temperatures in the low 50's F
and sunny and dry, ideal conditions.
The course was a 2-loop affair, flat except for two minor elevation changes (I would not
call them hills), most of the course was in the shade, back roads and a portion on the
bike trail.
I started off towards the back of the pack, not quite realizing how crowded the field
was (1,029 runners in the half). The first two miles were slow going, but by mile 3,
the field has spread out and I settled in near a 8:30 pace, comfortable.
Miles 5 through 10 were good, with splits from 8:12 to 8:23.
I picked up the pace in the last two miles, and finished strong in the last 200 meters.
Overall, I was very pleased with the time since I averaged about 30 miles/week for the
past five weeks, with a low week of 14 miles, which probably cost me 1-2 minutes in my
overall time.
This was my first half since last October (8 months ago) so it was good to get it done.
The race was very well organized and worth the drive up the road to get there (about an hour).
Thu, Jun 11, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 1:08:06
Mid morning run, 73F, sunny.
Out: 28:11
Turnaround/water: 0:58
Back: Fartlek sections, 0.2M fast - 0.2M walk
1) 1:19/4:12
2) 1:16/4:04
3) 1:19/4:07
4) 1:15/4:29
5) 1:14/4:27
6) 1:21/--
After resting for two days after the half-marathon, I tried some
speed work.
The 0.2M segments were done at about a 6:10-6:45 pace, just about
right based on recent 5K times.
Overall, a good workout in the hot conditions.
At the end of this week last year, I had logged 572 miles
versus 530 miles this year. However, compared to 2-4 years
earlier, the mileage is good for this time of the year
so I can probably make up the difference in the next 8-12
weeks.
Sat, Jun 13, 2015
Race:
Run For Your Colors 5K Trumbull CT (3.107 Miles) 00:25:07, Place overall: 14, Place in age division: 3
Slow miles
Fast miles
Total Distance
1.00
3.00
4.00
Run For Your Colors 5K Trumbull
Finish time: 25:07 Pace ~8:05
Mid morning race, 10 am start time, 79F, sunny and light breeze.
Flat course on bike trail and park, with one small hill at turnaround point.
Splits:
1) 7:18
2) 8:00
3) 8:54 (Based on 9:47 from mile 2 to finish)
A new race, relatively flat course. Small field, about 50 people.
Even though the course was shaded, it got hot by 10:00.
I did a very easy 1 mile warm-up since I did not want to raise my core
temperature more than I had to.
The first mile was a bit fast (not sure if the marker was right) and things
seemed okay through mile 2. A few people passed me at mile 1 but the field
was pretty spread out and I ran mostly on my own, with people maybe 50 meters
ahead of me.
At the 2.5 mile mark, I felt quite hot, so I walked for 20 seconds to catch
my breath (I timed it exactly) and at that point, 2 people passed me.
I started running again and finished 14th overall and got 3rd in my age group
(no chance of catching the #2 spot).
This was not a competitive field, and my time was relatively slow, but I put that
down to the heat, I can't run fast in hot weather plain and simple.
So, a good effort. I think that the course might have been a bit long, but
it was hard to map it on Google map due to the loop through the zoo, so I put
this down to a good tempo/fun effort.
However, nice to get a medal and a shirt.
Comments
From PRE on Mon, Jun 22, 2015 at 19:20:30 from 32.213.90.205
Hey Marc,
You are catching up on your blogging. Good! When you don't blog, I wonder if you are still running.
Enjoyed reading about this race...I'll have to back track and read some more about what you have been up to.
Talk to you soon.
Mon, Jun 15, 2015
Slow miles
Fast miles
Total Distance
2.00
2.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:40
Evening run, 64F, cloudy.
Fartlek run: Easy: 6:34 > 1M @ 7:26 >
Easy: 5:51 > 1M @ 7:17 >
Easy: 6:31
Some speed/tempo work, two fast miles at 5K pace with easy jogs in
between.
Good after the 5K over the weekend.
Tue, Jun 16, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 40:04
Evening run, 75F, sunny.
Slow, recovery run, continuous.
Out: 20:16 Back: 19:47
I took it very easy today after yesterday's work out, leg's felt a bit
tender so I kept it really slow and easy.
Wed, Jun 17, 2015
Race:
Valley YMCA Sunset 5K Ansonia (3.107 Miles) 00:24:06, Place overall: 50, Place in age division: 6
Slow miles
Fast miles
Total Distance
3.00
3.00
6.00
Valley YMCA Sunset 5K Ansonia
Finish time: 24:06
High 60's, evening, overcast, light breeze, coolish, hills.
Splits: 1) 7:38,
2) 7:52,
3) 7:47 (F 8:34)
I got to the race over an hour ahead of time and did a very easy 3 mile warm-up over
the course.
The course has a good hill at mile 1 but reasonably flat otherwise.
The weather was overcast and cool and dry, idea conditions for this time of the
year.
I ran this race two years ago in 24:28 on a warm, humid evening, so I was pleased to take
22 seconds off my previous effort.
I felt pretty good considering the workouts earlier in the week, so pleased with the effort.
I was able to finish strong in the last half-mile, catching 3-4 people towards the finish.
Placed 6th in my age group and 50th overall in a field of 182.
Sat, Jun 20, 2015
Race:
Peck Place Panther Pounce 5K Orange (3.107 Miles) 00:23:16, Place overall: 9, Place in age division: 1
Slow miles
Fast miles
Total Distance
3.00
3.00
6.00
Peck Place Panther Pounce 5K Orange
Finish time: 23:16
Average pace: 7:29
Placed 9 out of 161.
Mid morning run, 66F, overcast, calm and coolish, flat course.
Splits 1) 7:06
2) -
3) 15:28
F) 0:40
I did an easy 3 mile warm-up to get a sense of the course.
The morning was cool and overcast, ideal for a race.
I started off at a good pace and kept good position in the field.
The field was a bit slow (lots of school kids) so I had to pay
attention to make sure I did not slow down with everyone else.
The lead woman runner passed me at mile 2 and I was not able to
catch her, but kept pace with her coming in.
I saw two guys way ahead of me whom I thought were in my age
group, but it turned out they were in the 40-49 bracket, so I
got lucky and placed 1st in the 50-59 group.
I was pleased to get close to 23 minutes, one of my better time
since spring 2014.
The good performance was probably due to being well rested, taking
two days off after the 5K on Wednesday evening.
Thu, Jun 25, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 57:42
Early morning run, 64F, partly cloudy.
Out: 29:08 continuous
Turnaround/water: 0:30
Back: 28:04 with last mile at 8:27
Due to pressures of work, I rested for a few extra days partly to
recover from three 5K's in eight days.
Fri, Jun 26, 2015
Slow miles
Fast miles
Total Distance
2.00
2.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:33
Early morning run, 67F, cloudy.
Fartlek run:
Easy: 6:44 > 1M @ 7:24 >
Easy: 5:45 > 1M @ 7:09 >
Easy: 6:30
Good base run with some speed work, two fast miles at a 5K pace
(perhaps a bit faster).
Sun, Jun 28, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-Trumbull Loop V2
Total miles: 6.00
Total time: 57:57
Late afternoon run, 63F, overcast.
Base run, continuous, Avg. pace 9:13 based on 6.28 miles.
This was a long run, endurance workout, started off at a 9:30 pace
and picked up the pace on the return leg, felt good.
6.2 miles / 9.9779328 km
Created 06.28.15 by marcaudet
Tue, Jun 30, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:37
Early morning run, 67F, sunny.
Base run, continuous.
Out: 18:03 (~9:02 pace)
Back: 17:34 (~ 9:06, 8:28 pace)
Easy enough short base run at a good 9:00/mile pace.
A bit warm towards the end, but dry weather was comfortable.
Focused on keeping a steady pace,
with a slight pick up in the last mile.
Wed, Jul 01, 2015
Slow miles
Fast miles
Total Distance
4.00
2.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 60:44
Early evening run, 75F, sunny.
Fartlek run.
Warm-up: 10:57
0.2M fast / 0.2M recovery:
1) 1:26/2:01
2) 1:29/1:56
3) 1:23/3:03
4) 1:20/2:55
5) 1:21/-
(Turnaround: 29:00)
Timed Fast/Rest Intervals:
2:00-4:00-4:00-2:00
(Final: 60:44)
The aim was to practice a fast 5K pace. In the first half of the
run, I ran 0.2M segments timed, at about a 6:40-7:25 pace. In order
to run near the 6:40 pace, I need to walk the rest instead of jogging
it. This extends the rest time to 3:00 instead of 2:00.
In the second half, I ran fast for 2:00 then walked the same time,
followed by two 4:00 segments and then another 2:00 segment.
This was a hard enough work out, got it done but I felt the fatigue
in my legs. However, after a good night sleep, the legs felt okay,
so the effort was just about right.
Wed, Sep 02, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Edgerton Park Loop
Total miles: 4.00
Total time: 36:38
Evening run, 78F and sunny. Continuous, base run.
Fairly good pace considering the heat.
Sat, Sep 05, 2015
Race:
Sao Paio 5K Road Race Naugatuck (3.107 Miles) 00:24:42, Place overall: 30, Place in age division: 5
Slow miles
Fast miles
Total Distance
2.00
3.00
5.00
Sao Paio 5K Road Race Naugatuck
Two miles easy warm-up.
Net time: 24:42
Morning race, 65F, sunny. No mile markers. Mostly flat course on streets.
I entered this race at the last minute to get in a 5K for the month.
The morning was fairly warm and the route had no shelter, so it was
an effort.
One pesky kid kept pacing me and kept cutting in front of me whenever I tried
to pass him. After the third time, I told him to stay in his lane. At the end
of the race, I had a few words with his father, not that it mattered all that
much. I was more concerned about tripping the kid and getting an irate parent
making accusations. On well, does not happen very often.
Mon, Sep 07, 2015
Race:
New Haven Road Race 5K (3.107 Miles) 00:25:21, Place overall: 788, Place in age division: 25
Slow miles
Fast miles
Total Distance
1.00
3.00
4.00
New Haven Road Race 5K (1 wu)
Finish time (net): 25:21
Morning race, 73F, sunny.
Splits: 1) 8:23
2) 8:13
3) 7:55
F) 0:48
It was not a good idea to try to run two 5K races in three days, but I gave it a try.
The heat and humidity made it hard to get up to speed, and the field was very crowded so
the first 2-3 minutes were a slow jog trying to avoid people.
However, it was fun to finish and overall placement was pretty decent based on
past results.
Wed, Sep 09, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:02
Morning run, 70F, 93% humidity.
Base run, legs: 3M @ 27:50,
2M @ 17:47,
1M @ 10:24 (sequences of 1:00 walk/2:00 run)
I think I went out a bit fast for the hot/humid conditions and took
it easy for the last mile.
Sun, Sep 13, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:51
Evening run, 72F, pleasant.
Base run.
Out: 18:18
Turnaround: 0:59 walk/water
Back: easy 2:45, 1M at 8:05, easy 6:42.
Wed, Sep 16, 2015
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Whitney Peabody Museum Loop (Short) (4M + 1 wd)
Total miles: 5.00
Total time: 37:07
Evening run, 75F, pleasant.
Base run, continuous ~4 miles 37:07
(with walk break at hill/light past 3M mark),
remainder 2:00 walk/3:00 run for a total of 25:00 minutes
(call it 1 mile running)
Sat, Sep 19, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:39:45
Late afternoon run, 75F. Long slow run.
Out: 49:12 Turnaround: 1:01
Back: 3M 29:11 followed by 4 x 1:00 walk / 4:00 run.
Endurance is still under development. Ran the first 8 miles
continuously, then finished the last 2 as a sequence of
4:00 run with a 1:00 walk break.
Total time is still pretty good, so I think I can finish off the
whole run if I slow down a bit.
Mon, Sep 21, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:33
Late afternoon run, 71F, sunny. Base run.
Out: 29:15, continuous.
Back: 4:40 easy, 2M fast, 8:41 + 7:58, 4:58 easy.
Wed, Sep 23, 2015
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:37:46
Late afternoon run, 74F, sunny. Long slow run.
Out: 49:30
Turnaround: 0:57 walk/water
Back:
4:37 easy;
Progressive miles: 9:06, 9:06, 9:04, 8:21;
6:52 easy.
Fri, Sep 25, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 39:09
Mid afternoon run, 70F, sunny.
Easy run, continuous.
Out: 19:42
Back: 19:27
Sat, Sep 26, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Farmington Canal Trail: Treadwell to Valleyview
Total miles: 8.00
Total time: 1:22:51
Early morning run, 56F, sunny. Long, slow run, continuous.
Out: 42:30
Back: 40:20
I ran with Stephen from next door, keeping up a conversation
along the way.
Mon, Sep 28, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:24
Late afternoon run, 71F, sunny.
Base run.
Out: 27:54 (~9:18), continuous.
Back: 26:30 (~8:50) continuous.
Picked up the pace on the return leg.
Thu, Oct 01, 2015
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:38:13
Mid afternoon run, 60F, overcast.
Base run.
Out: 50:32 continuous (~9:42).
Turnaroudd: 1:06 walk/water/gel
Back: 46:35 with last mile 1M @ 8:17 (~8:56)
Long slow run, picked up the pace on the last mile in.
Fri, Oct 02, 2015
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Whitney-Canner-Prospect Loop
Total miles: 5.00
Total time: 50:51
Late afternoon run, 47F, light rain.
Base run, continuous.
This is a new route, a slight extension of a 4-mile route
that I have been using for several years.
Sat, Oct 03, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:43:47
Mid afternoon run, 50F, overcast and windy.
Long, slow run, continuous.
Out: 53:06 (~10:11)
Turnaround: 0:56 walk/water
Back: 49:45 with last mile 1M @ 8:43 (~9:33)
Mon, Oct 05, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:41:32
Early afternoon run, 64F, sunny.
Base run. Out: 51:39 continuous (~9:55).
Turnaround: 1:12 walk/water/gel
Back: 48:32 (~9:19)
Long slow run, currently building up endurance for a half-marathon
scheduled on October 31, 2015.
Tue, Oct 06, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 57:35
Mid afternoon run, 67F, sunny.
Long, slow run.
Out: 29:54 (~9:58), continuous
Back: 27:41 (~9:13) continuous
This is an easy run after yesterday's 10 mile effort.
Again, working on endurance.
Fri, Oct 09, 2015
Slow miles
Fast miles
Total Distance
4.50
0.00
4.50
Hopper Road Loop, Acton, ME
Total miles: 4.50
Total time: 45:00
Morning run, rain and high 40's.
Base run, continuous, down hill on the way out
and climb on the return. (~4.68M, ~9:35 pace)
Sat, Oct 10, 2015
Slow miles
Fast miles
Total Distance
5.50
0.00
5.50
Red Rock Park Loop, Swampscott, MA
Total miles: 5.50
Total time: 53:08
Morning run, sunny and dry, low 50's.
Base run, continuous, sidewalks and bike path
along shore, flat.
Out: 26:57 (~9:36 pace)
Turnaround: 0:48
Back: 25:22 (~9:02) finish with 5 strides up short hill.
Wed, Oct 14, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-Trumbull Loop V1
Total miles: 6.00
Total time: 61:23
Mid afternoon run, sunny 65F.
Base run, continuous. (~9:22 pace discounting 1:15 for traffic lights)
Sat, Oct 17, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:29
Late afternoon run, partly cloudy, 49F.
Out: 28:30
Back: 26:59, last mile fast, 1M @ 8:05
Mon, Oct 19, 2015
Slow miles
Fast miles
Total Distance
4.00
2.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:56
Late afternoon run, sunny, 50F.
Out: 28:46
Back: 26:10, easy 2:53, fast miles, 8:28 and 7:57, easy 6:50.
Tue, Oct 20, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-Trumbull with Hill Loop V3
Total miles: 6.00
Totatl time: 60:35
Late afternoon run, sunny, 64F.
Long, slow run, steady. (~9:27 pace based on 6.4M)
Thu, Oct 22, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:41
Late afternoon run, partly cloudy, 66F.
Out: 28:05.
Back: easy 5:05,
Fartlek 6 x 0.2M Fast / 0.2M easy:
1) 1:28/1:53
2) 1:26/2:13
3) 1:30/2:12
4) 1:25/2:12
5) 1:22/2:15
6) 1:24/- ,
easy 5:06.
Sat, Oct 24, 2015
Slow miles
Fast miles
Total Distance
11.00
1.00
12.00
Treadwell to West Woods Rd
Total miles: 12.00
Total time: 1:51:34
Early afternoon run, sunny, 53F.
Out: 56:56
Walk/water/get: 0:59
Back: 53:58, last mile: 8:08
Mon, Oct 26, 2015
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:53
Early afternoon run, sunny, 55F.
Base run, continuous.
Out: 48:57 (~9:24 pace)
Return: 44:55 (~8:37), last miles: 8:01
Wed, Oct 28, 2015
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Farmington Canal Trail: Treadwell to Valleyview
Total miles: 8.00
Total time: 1:16:16
Mid morning run, overcast, 50F.
Base run, continuous.
Out: 38:30 (~9:28)
Back: 37:46 (~9:18)
Thu, Oct 29, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 38:47
Mid afternoon run, 68F, sunny.
Easy run, continuous.
Out: 19:30
Back: 19:16
Sat, Oct 31, 2015
Race:
Madison Half Marathon (CT) (13.109 Miles) 01:54:18, Place overall: 319, Place in age division: 45
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
Madison Half Marathon
Finish: 1:54:18
Runners: 1018
Early morning race, mid 40's, sunny and calm.
Flat course.
Gels: start, mile 4.
Thu, Nov 05, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:23
Late afternoon run, 64F overcast.
Out: 18:42
Back: 17:41 with 1M @ 8:04
Sat, Nov 07, 2015
Slow miles
Fast miles
Total Distance
4.00
2.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:29
Mid afternoon run, sunny, 59F. Base run.
Out: 15:58 warm-up, 1M @ 7:45, 3:20 warm-down.
Back: 12:47 warm-up, 1M @ 7:37, 7:00 warm-down.
Wed, Nov 11, 2015
Slow miles
Fast miles
Total Distance
4.00
2.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:47
Late afternoon run, overcast. 49F.
Out: 28:18
Turnaround: 0:57 walk/water
Back: 26:32, easy 2:54, fast miles, 8:29 and 8:11, easy 6:57.
Fri, Nov 13, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 51:35
Mid afternoon run, partly cloudy,55F.
Base run, steady and continuous.
Out: 26:31
Back: 25:04
Sat, Nov 14, 2015
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
West Hartford: Tunxis-Sedgwick Road
Total miles: 4.00
Total time: 40:04
Early morning run, cool and sunny, 44F.
Timed run, steady and continuous.
Sun, Nov 15, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 59:54
Mid afternoon run, sunny, 57F.
Base run.
Out: 30:07
Turnaround: 0:59 walk/water
Back: 2:53 easy,
Fartlek 6 x 0.2M fast/0.2M easy:
1) 1:33/1:55
2) 1:34/1:56
3) 1:38/2:28
4) 1:30/2:26
5) 1:26/2:23
6) 1:25/-
5:33 easy.
First effort in several months at doing some speed work.
Wed, Nov 18, 2015
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Whitney-Trumbull Loop V3
Total miles: 6.00
Total time: 60:05
Late afternoon run, partly cloudy, 51F.
Base run, continuous, ~ 2:00 stoppage at lights.
(~9:10 pace based on 9.31 miles)
Fri, Nov 20, 2015
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Whitney-Edwards Loop V1
Total miles: 5.00
Total time: 50:18
Mid afternoon run, sunny, 53F.
Base run, continuous,
(~9:31 pace based on 5.28 miles)
Sat, Nov 21, 2015
Race:
Hot COCO 5K Cheshire CT (3.107 Miles) 00:24:50, Place overall: 113, Place in age division: 12
Slow miles
Fast miles
Total Distance
3.00
3.00
6.00
Hot COCO 5K Cheshire (3 wu)
Total miles: 6.00
Finish time: 24:50
Mid morning race, mid 40's, sunny & dry.
Splits: 1) 8:15
2) 7:45
3) 7:58
F) 0:52
I reasonably good effort considering my mileage over the past few months.
I last ran this race back in 2010 (5 years ago) in 22:55, so age is a bit of
a factor (age grade factors of 65% in 2010 versus 62.4% in 2015).
I would have expected to be just under 24:00 so I was off my pace a bit,
but expect to improve as I focus a bit more on speed work.
Mon, Nov 23, 2015
Slow miles
Fast miles
Total Distance
3.00
4.00
7.00
Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 61:54
Mid afternoon run, sunny, 40F.
Base run, continuous.
Warm-up: 15:00 Fast/Recovery: 10:00/5:00 10:00/5:00 16:54/Finish
The fast sections were probably done at about an 8:30 (half-marathon)
pace, I ran by time and feel instead of distance.
Tue, Nov 24, 2015
Slow miles
Fast miles
Total Distance
3.50
3.00
6.50
Tempo - Farmington Canal Trail: Mile Intervals
Total miles: 6.50
Total time: 1:13:21
Mid afternoon run, sunny, 42F.
Base run.
Warm-up: 15:52
Intervals: 1) 1M @ 7:30 4:58 walk
2) 1M @ 7:25 4:59 walk
3) 1M @ 7:19 4:59 walk
Warm-down: 20:15
Fri, Nov 27, 2015
Slow miles
Fast miles
Total Distance
4.50
0.00
4.50
Chelsea MA Downtown Circular Loop
Total miles: 4.50
Total time: 48:04
Early morning race, mid 50's F,
easy times run around neighborhood,
continuous.
Sun, Nov 29, 2015
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 57:52
Mid afternoon run, sunny, 47F.
Base run.
Out: 27:52
Turnaround: 0:58 walk
Back: 0:52 easy,
Fartlek 6 x 0.2M fast/0.2M easy:
1) 1:24/2:23
2) 1:18/2:25
3) 1:20/2:31
4) 1:18/2:27
5) 1:18/2:27
6) 1:18/-
7:53 easy.
Similar to a workout I did a few weeks ago,
fast sections a bit faster, good improvement.
Wed, Dec 02, 2015
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:41:20
Early afternoon run, 64F, sunny.
Base run.
Out: 50:31 continuous (~9:42).
Turnaround: 1:04 walk/water
Back: 49:33 (~9:19)
Long slow run, kept the pace steady and easy.
Fri, Dec 04, 2015
Slow miles
Fast miles
Total Distance
3.00
1.00
4.00
Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:38
A Mid afternoon run, 48F sunny.
Out: 18:09
Back: 17:29 with 1M @ 7:57
Sat, Dec 05, 2015
Race:
NIA Jingle Bell Run 5K Nichols (3.107 Miles) 00:24:52, Place overall: 100, Place in age division: 12
Slow miles
Fast miles
Total Distance
4.00
3.00
7.00
NIA Jingle Bell Run 5K Nichols
Warm-up: 3 easy miles
Warm-down: 1 easy mile
Finish time: 24:52
Mid morning race, high 30's, sunny & dry.
Splits: 1) 7:43
2) 8:27 (Mile 1 marker was a bit off.)
3) 7:56
F) 0:48
According to a few runners around me at the 1 mile mark, the
mile marker was a bit off so my first split seemed fast and
the second correspondingly slow.
I ran this race back in 2010 in a time of 23:43.0, so a bit slower this
year but overall, age considered, a decent time.
The course has a good hill in the second mile which adds 10-20 seconds to the
overall time.
The field was pretty competitive so I was pleased to be 100/641, top 16%.
My immediate goal is to get my time down to 24:00 and eventually closer to 23:00.
Sun, Dec 13, 2015
Race:
Christopher Martins 5K New Haven (3.107 Miles) 00:24:04, Place overall: 388, Place in age division: 24
Slow miles
Fast miles
Total Distance
1.00
3.00
4.00
Christopher Martins 5K New Haven
Warm-up: 1 mile easy
Net time: 24:04
Mid morning race, 54F, overcast & dry.
Splits: 1) 7:32
2) 7:51
3) 8:00
F) 0:49
I finished 24/97 in my age group, so decent effort.
Based on my experience last year, I did not want to get caught in the middle of the pack,
so I started towards the front of the group, which allowed me to get a good start.
The first mile was slightly too fast and I felt myself slowing down about midway through
the race. However, I figured I could still do okay if I paced myself going into the last
mile. I held on but I did not have much left in the last stretched, so a few people
passed me (mostly younger), but I figured that was okay for now.
Pleased with the net time, big improvement over 10 days ago.
The recent speed work helped to get back into race mode.
Sun, Dec 20, 2015
Slow miles
Fast miles
Total Distance
3.00
2.00
5.00
Intervals - Hamden High School
Total miles: 5.00
Late afternoon run, partly cloudy, 41F.
Warm-up: 2 miles @ 18:08 (9:04 pace)
8 x 400m/rest (slow walk around the start line)
1) 1:48/1:15
2) 1:45/1:14
3) 1:45/1:14
4) 1:42/1:14
5) 1:43/1:15
6) 1:42/1:15
7) 1:42/1:15
8) 1:44/-
Warm-down: 1 mile @ 8:49
For good measure, I jogged up and down the stadium steps,
total of 8 repeats, figured it would strengthen the legs a bit.
